New Year Tips for Sticking to your Resolutions

Happy New Year Friends.

If you're like many other Canadians and Americans, the holidays can throw you off track. Your Office coworkers mat have brought in extra sweets and holiday treats, you may have indulged in an extra alcoholic beverage with friends and family and of course, eaten a variety of food rich in butter, and cream. And while you may have put this all behind you with the new year and resolutions to lose that weight you may have put on, here are a few tips and tricks to make sure you don't fall into the new year resolution health trap.

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The Gym Membership

Come January 2^nd, the gyms are flooded with those new year resolutioners who vow to get back into shape, but come March they are nowhere in sight. There are a few reasons for this (See Be Specific Below), but before you sign that gym membership, make sure you have all the facts straight. Within Ontario, you have a 10 day grace period to opt out of a gym membership. After that you’re stuck baby. So unless you’re positively sure you’ll make use of the gym, don’t sign up. If the gym is not your thing, train outside, or join a class with a friend. Having someone there to motivate you and workout with may help both of you stay on track and pass the 90 day challenge of remaining active and healthy.

The Diet

Your diet can have one of the biggest impacts on your ability to shed those pounds and not only feel better but be better. While we all make those resolutions to eat more salad and not stuff ourselves with cake, don’t forget that the body needs a good dose of healthy lean protein. With every meal I try to have some. In the mornings, a protein shake, Lunch chicken or tuna with that salad and for dinner, a nice piece of fish with a tonne of veggies. Remember that our bodies need to be replenished with food for fuel especially if your workouts are heavy. However just because you exercise does not mean you can add on that extra slice of pizza or fries. Don’t sabotage your own hard work!

Purge

Just how we have a spring clean and air out our homes and get rid of things that we don’t need. Purge your kitchen. Remove temptation and replace it with foods that are good for you. Same goes for your home and closet. Remove the clutter, throw out your fat pants. Make room for the new you.

Be Specific

 People who tend to become unmotivated in their Health resolutions tend to have very lofty ideals on what they want to achieve. My advice to you would be to be specific and set a time oriented goal. This year, I have decided to do another half marathon and have already signed up. I know my date for the run (May long weekend) and know that I have from now until then to train. Do the same. Pick a goal. Whether it’s to lose ten pounds, 50 pounds whatever it is, make a plan. Set a date for when you want it to be completed and be realistic. If your plan is to lose 50 pounds, know that it won’t happen in 3 months, this is a goal that could take well over a year, if done in a healthy and monitored way. How do you plan on achieving this goal? Will you join a run club, take up a sport, what exactly will you do to make that change to remain active past March?

There’s an App for that

There are so many Apps out there that can help you track your calories, provide workout tips and even help you create a program just for you. Whether it’s the Couch to 5K program, or the JeFit App which provides a range of exercise for each muscle group, or Calorie Counter which helps you track what you’re eating, these apps, and many others are free and can help you find ways of modifying your workout and your meal plan. 

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How to Eat Healthy at Lunch

I get a lot of questions from my clients, friends and family on how to make wiser choices when eating out, especially during the lunch hour when it is easy to just grab a slice of pizza and soda to scarf down before the next meeting. Here are some easy things to keep in mind when making a decision in your meal choices.

THE CLASSIC LUNCH SANDWICH

One of the easiest ways to cut calories at lunch is to opt out of the buttered bread for your lunch time meal. In fact, if you can, remove the mayo too! Sub in some Dijon mustard instead. Your waist will thank you.

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ON THE SIDE:

If there’s a sauce on it, ask for it on the side or none at all. Add Lemon and cracked pepper to dress your salad instead of a creamy salad dressing that is packed with calories you don’t want to waste on an appetizer. And use mustard or soya sauce instead of other condiments – this provides flavour and adds nothing (except some sodium) to the dish.

ASK FOR SALAD

I know its difficult to say no to the golden French fries that accompany that burger, but ask for a salad instead, or even half and half. You’ll eat less of the fries and get the same satisfaction. In fact eat your burger open-faced instead too! You get all the satisfaction of eating a burger while only eating half the bun.

HIGH FAT CONTENT

We all want to indulge when we go out for a meal – usually we go for something that we can’t make ourselves, but foods cooked in high fat methods (golden foods) should be avoided. Be aware of the following terms:

        * Alfredo

        * Battered/Breaded

        * Buttered

        * Creamed

        * Crispy/Crunchy

        * Fried

       

AVOID ALCOHOL

While alcohol usually is avoided during work hours, some office celebrations may allow some. Carry some sparking water with you instead. You’ll be happy you did because while your colleagues may feel groggy from the few glasses of wine at lunch, you’ll be ready to hit that meeting at 2PM without batting an eye.

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SAY NO TO EMPTY CALORIES

Above all, avoid pop and soda. In some instances, I have seen people enter the elevator to the building with a can of pop already cracked open at 8AM! These are just empty calories. Stick to water, tea, coffee and sparkling water if you really crave that carbonated drink.

THE SURE FIRE WAY…

The best way to avoid consuming unwanted calories. PACK A LUNCH. Take your left over chicken from dinner and throw it on top of a bed of greens. Cut some veggies and grab a small Greek yogurt for a snack. Packing the night before will make sure your lunch is ready to grab, especially if you’re strapped for time in the morning. Planning on the weekends and cooking bulk can help you avoid the mid-week drain and prevent you from eating poorly. 

What are you eating for lunch today?

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